How to Build Bigger Glutes with Nutrition
Build your glutes with the right nutrition. Optimal calories and protein.
Calorie calculation examples by profile
Active woman, 25 years old, 121 lbs
Very active woman, 25 years old, 121 lbs
Active man, 25 years old, 154 lbs
Very active man, 25 years old, 154 lbs
The truth about glute development
No specific food makes your glutes grow. Glute muscle development, like any other muscle, depends on an overall calorie surplus and proper training. Your diet provides the energy and protein needed for muscle growth throughout your entire body.
The required calorie surplus
To develop your glutes, maintain a calorie surplus of 300 to 500 kcal per day. The glutes are one of the largest muscle groups in the body, which means they have significant growth potential with the right training stimulus and adequate nutrition.
The importance of protein
Protein is the building block of muscle. Aim for 1.6 to 2.2g per kg of body weight. For a 132 lb (60 kg) woman looking to develop her glutes, that's 96 to 132g of protein per day. Spread this intake across multiple meals.
Timing around training
Consuming protein within 2 hours after your glute workout can optimize recovery. However, total daily protein intake remains more important than precise timing. Voical helps you maintain this intake consistently.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Building Bigger Glutes
Developing toned and muscular glutes is a popular goal, especially among women. This guide explains how to optimize your diet to support this muscle growth.
The Science of Glute Development
The glutes are composed of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Together, they form one of the largest muscle groups in the body. To develop them, you need a calorie surplus and protein, not “magic” foods.
The Role of Calorie Surplus
To build muscle:
- Recommended surplus: 300-500 kcal/day
- Expected gain: 0.25-0.5 kg (0.5-1 lb) of muscle/month (whole body)
- The glutes can represent a significant portion of these gains with proper training
Macronutrient Distribution
To maximize glute development:
- Protein: 1.6-2.2g/kg body weight
- Carbohydrates: 4-6g/kg for training energy
- Fats: 0.8-1g/kg minimum for hormones
Example for a 132 lb (60 kg) Woman
- Maintenance: ~2000 kcal
- Surplus target: 2300-2500 kcal/day
- Protein: 96-132g/day
- Carbohydrates: 240-360g/day
- Fats: 48-60g/day
Mistakes to Avoid
- Believing in “magic” foods: No food specifically targets the glutes
- Neglecting calorie surplus: Without surplus, limited muscle growth
- Not enough protein: Protein is essential for muscle synthesis
- Lack of consistency: Results come from regularity over several months
Why Voical Can Help You
Building your glutes requires consistent nutrition over the long term. Voical makes it easy to track your daily calories and protein to ensure you stay within your calorie surplus goal.